Eating healthy food can seem like an overwhelming task. Learning what to buy, what to eat and how to put it together, often discourages the most well intentioned eaters. Here are some easy ways to shop, select and prepare your meals. It doesn't have to be expensive or complicated. Pay attention to sale items, seasonal produce and don't disregard the frozen veggies! The most important thing is to be prepared with a well stocked pantry and refrigerator.

Here's a basic structure to start planning and preparing meals:

• Pick a protein - Poultry, Meat, Fish, etc.. This does not have to be animal based. However when eating vegetarian or vegan, it's really important to understand complementary proteins. Protein is made from amino acids (AAs). An egg, for example, has all the essential AAs. Plants have some but not all the essential AAs. If you combine the correct plants, you get a complete set. Example: rice and beans. 

• Pick vegetables to compliment the protein - Try to choose a variety of colors and textures. This will ensure that you get the most vitamins and phytonutrients possible. 

• Optional: choose a starch - Grains and starches are not mandatory for healthy, balanced eating. Depending on your activity level and lifestyle, you may choose to include them or you may not. If you do, make them the smallest portion on the plate. 

• Add flavor! - Here's the good part. Add seasonings as much or little as you like. Depending again on your lifestyle and goals, you'll want to add a fat source as well. Stay away from any oil that is hydrogenated. Coconut oil, avocado oil, sesame oil, even butter make great sources of healthy fat. 

• Choose a cooking method - Whether you grill, steam, saute, bake, smoke, or use a slow cooker, the goal is to cook it completely and to the texture you prefer. 

Once you have the basic building blocks, all you have to do is put it together.

Grocery List - The Clean Dozen

There are a few staple items that should be kept on hand at all times. The good news is that they're inexpensive and hold well.

1. Onions

2. Garlic

3. Carrots

4. Celery

5. Ground beef (frozen) 

6. Chicken breasts (frozen)

7. Italian seasoning 

8. Garlic powder

9. Onion powder

10. Canned tomatoes 

11. Tomato paste

12. Canned mushrooms

With these items, you have the bare necessities of most any recipe. They're relatively inexpensive and keep well. You can always add extra frozen veggies like broccoli or peas. Cheese never hurts to keep on hand, along with chicken bouillon.

Keep your house ready for healthy meals and you'll be much less intimidated or overwhelmed by the idea of cooking a healthy meal. Google can help with recipes, you're all set! Happy, healthy eating!!